Monday
Strength:
12min EMOM
Hang power clean from power position x2
"Sit down into the heels with a vertical torso, drive up through the heels and shrug keeping the bar close. Limit the work the arms are doing."
Note: these are for skill, no misses should happen and weights should be heavy but manageable.
Conditioning:
3 rounds
10 Hang Cleans (115/75)
20 Sit Ups
30 Dubs